How Did You Get Started?

I started weightlifting when I was 13 years old and my older brother had joined the local high school football team. When I noticed he trained with the team, I eventually became interested enough to follow in his footsteps. But rather than continue to practice football in order to play, I decided that I loved the weightlifting aspect of the sport much more. Basically, I kept it simple and stuck to the heavy weights and the rest is history from there!

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Brian Hancock.

What Workout Plan Worked Best For You?

A sample routine I have used in the past might look like this.

TERMS YOU'LL NEED TO KNOW

Superset - Two exercises are performed consecutively without any rest. Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point. Negative Reps - One or two partners help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own. Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle. [ Learn More About Reading Workout Logs ]

Day 1: Quads/Hams/Calves

• Leg Extensions: 2-3 warm up sets of 20-25 reps
• Barbell Squats: 3 sets of 4-8 reps
• Leg Presses: 3 sets of 15-30 reps
• Hack Squats: 3 sets of 8-10 reps
• Leg Extensions: 1 set of 12-15 reps, 1 drop set of 12-15 reps, 1 drop set to failure
• One Legged Leg Curl: 2 sets of 15 reps
• Seated Leg Curl: 3 sets of 10 reps
• Stiff Leg Dumbbell Deadlifts: 2 sets of 12 reps
• Seated Calf Raise: 3 sets of 12-20 reps
• Leg Press Calf Raise: 4 sets of 6-10 negative reps
• Donkey Calf Raise: 6 drop sets to failure

Post-workout: Extreme stretching of the fatigued muscle while I drink my post workout shake.

Day 2: Off

Day 3: Chest

• Incline Barbell Press: 3 sets of 8-12 reps
• Flat Dumbbell Press: 3 sets of 10-15 reps
• Incline Dumbbell Flyes: 3 sets of 12 reps
• Pec Deck or Cable Crossover: 5 sets of 10-15 reps, 10 second rest

Day 4: Back

• Wide Grip Pulldowns: 3 sets of 10-15 reps
• Barbell Rows: 3 sets of 4-8 reps
• V-Bar Pulldowns: 3 sets of 12, 10, 8 reps
• Cable Rows: 2 sets of 12 reps
• Pullovers: 7 sets of 10-15 reps

Day 5: Off

Day 6: Shoulders/Traps

• Dumbbell Military Press: 4 sets of 8-10 reps
• Cable Side Lateral Raises: 4 sets of 12-15 reps
• Rear Delts Raise: 3 sets of 15-20 reps
• Upright Rows: 3 sets of 8-12 reps
• Barbell Shrugs: 4 sets of 8-15 reps

Day 7: Biceps/Triceps

• Superset:
  One Arm Machine Preacher Curl: 3 sets of 15 reps
  Rope Triceps Extensions: 3 sets of 15-20 reps



• Superset:
  Alternating Dumbbell Hammer Curl: 2 sets of 12 reps
  One Arm Overhead Dumbbell Extensions: 2 sets of 12 reps



• Superset:
  Wide Barbell Curl: 2 sets of 4-6 negative reps
  Close Grip Bench: 2 sets of 4-6 negative reps

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Brian Hancock.

What Nutrition Plan Has Worked Best For You?

During the final phase of preparing for competition my diet was adjusted to 6 meals like this.

Meal 1:

• 7oz white fish
• 40g oats

Meal 2,3,4,6:

• 7oz white fish
• 100g green veggies

Meal 5: Post Workout

• 7oz white fish
• 40g oats

Obviously this is when my calories were extremely low and I was very depleted. But every 5th day or so I would carb up by having all 6 of my meals replaced with this: 4oz lean meat (usually fish) and 6oz cooked white rice. I highly recommend this 'style' of dieting although I am a huge believer in healthy fats. In the offseason I incorporate a lot of red meats and much higher quantities of carbs and fats.

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Brian Hancock.

What Supplements Have Given You The Greatest Gains?

I would attribute a lot of my gains to nutrient partitioning agents such as Vanadyl Sulfate, Chromium, etc and of course branch chain amino acids and creatine monohydrate. I find my recovery time is a lot quicker and the pumps I am able to achieve while on these are definitely a benefit. For fat loss, I highly recommend adding this mixture before doing your morning cardio: 2gr CLA, 1500mg L-Carnitine, and some sort of stimulant based fat burner containing some caffeine. I personally drink freshly brewed organic green tea as well with this about 20-30 minutes before starting my cardio.

Why do you love Bodybuilding?

I love bodybuilding because it made me the person I am today. Personally, I never enjoyed everyday normal sports where you have to count on others in order to succeed. In this sport, it's all on you and that's why I'm hooked. If things don't go as planned, the only person I can blame is myself. I am my creator.

What Motivates You To Follow A Healthy Lifestyle?

I am pursuing a degree in chemistry at the moment which I will take with me into Pharmacy School. My life is centered on health in every aspect possible. It's simply what I enjoy doing. For those who believe bodybuilding is merely going to the gym and training like a freak; they're wrong. The average individual doesn't understand all of the hard work that truly goes into becoming successful in this sport and that's what makes me appreciate it even more. The feeling you get after a photo shoot or coming off of competition stage and someone telling you, "Man, you look great!" is incomparable.

What Made You Want To Achieve Your Goals?

I simply wanted something I could get into that was a me vs. me situation and by doing so, the constant goal was to improve. Each time I step on stage, my physique needs to show some sign of improvement since my prior outing. I want to achieve this because of the sense of fulfillment that you endure when it is all completed.

What Are Your Future Bodybuilding Plans?

I am currently working training for the 2011 NPC Collegiate Nationals under the guidance of mountaindog trainer, John Meadows. He and I have developed a strategic plan to help me pursue my goals for the competition, where I will be competing as a light heavyweight.

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Brian Hancock.

What One Tip Would You Give Other Bodybuilders?

Whenever I get asked this question I always have to answer with two tips rather than one. The most important thing to remember is that patience is key in this sport and in order to achieve success you have to make sure all your variables are up to par. Secondly, you cannot expect to be 100% if you lack plenty of essential rest or your diet isn't what it should be.

Who Are Your Favorite Bodybuilders?

I admire those in this sport that are knowledgeable more so than successful. Yea, we all like Ronnie, Jay, Kai, Phil etc. but for me it's the competitors who give back to the sport their personal knowledge that inspire me. People such as Tom Prince, Fakhri Mubarak, Alex Azarian, Evan Centopani, Layne Norton, and of course my coach/mentor who I value his wisdom the most; John Meadows.

What Features Do You Use On Bodybuilding.com?

I watch all of Mark Dugdale's wife cooking episodes...I mean hey, he's got a hot woman! (Ha-ha) But honestly, I like finding new ways to cook my food. Also of interest to me on the site is the forum sections where I can take a look at what everyone's current opinions are on new training or diet techniques.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.

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